We ran and/or rucked to the River District and back.
WARMUP:
THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?
It was a run thing to Brayden for loops. All didn’t die. Love messin with anchorman. :joy:
WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages
loops of the Baxter green. Slack giving me fits so that’s all you get. You shoulda been there.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.
4 runners: NASA, Double D, Sprocket, Cubbie
4 ruckers: BassOMatic, Fogarty, Crab Cakes, and THE Twister
WARMUP: Yes, mother nature warmed things up for us, a very swampy 78 deg start at 0515.
THE THANG:
The ruckers went off holding hands and singing camp songs, while the runners went to the lot between the football field and the school. It was partially under construction but still provided a 400m loop where we did pyramid Fartleks:
5 min easy warmup run, then hit the intervals:
2 min hard, 1 min off
3 min hard, 1 min off
4/1
5/2
Then back down
5/2, 4/1, 3/1, 2/1
Then a 3-4 min cool down run to COT, where the ruckers met us along the way there.
Everyone crushed it, even though it felt like we were running inside a steam sauna. Zero air movement too. We all left some water weight behind.
MARY: none
ANNOUNCEMENTS: read your newsletter and get involved!
COT: mentioned Men’s Mental Health Awareness Month again and had a brief discussion on that. Lifted up P&P.
Speed work is the way to becoming a better runner. It is not just for sprinters, and it does more than just improving your average run pace. Endurance, leg strength, lung capacity, VO2, aerobic capacity, anaerobic capacity, threshold limits, and more all benefit from speed work. Ideally it is done regularly in ones running plan, like monthly or bi monthly. You won’t expand your limits unless you push your limits.
Thanks for the opportunity to lead.
SYITG and Blessings,
NASA
WARMUP:
Headcount was done (10) and route called out for runners (Market to Settler Heights to Harvest Pointe, stay straight the whole time, until you can’t go any further down hill, then make the climb back out of the hole)
THE THANG: Runners ran and Ruckers rucked
MARY: Counted off (11), picked up the one eyed wonder Cyclops who got an early start on rucking.
ANNOUNCEMENTS: Christmas party, BBQ/bourbon tasting, 7/4 Convergence, 7/3 Bethel, mow the FM Care center
COT: Had to be there
Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
We ran past the house where I grew up in Willowbrook.